Health & Fitness

Health & Fitness

It is Better to Take Casein Protein Powder Before Going to Bed or Not

The Fitness Advice That Can Help You Most

Sleep is often viewed as a period of inactivity during which the body is just resting from the day before. Some people are afraid to eat Micellar Casein Protein before going to bed because they fear it might turn into fat. But here’s the problem: this is not a true picture of sleep. And, because of this false impression, many are losing out on the true benefits of micellar casein – a sometimes overlooked milk protein. But what makes casein so special? What makes it so useful before bed?

Comparable to Whey

Casein comes from milk, as previously mentioned. The same source gives us whey – which as firmly dominated the arena of protein supplements for years. However, the idea that casein and whey are competing is false. They complement each other so well, in fact. Whey and casein both provide quality sources of complete proteins. Whey’s nutrients are absorbed quickly and put to use at a rapid rate, making it an ideal choice for recovering from a hard workout. This is why whey is not suitable for meal replacement, which can require you to stay full for long periods of time. This is where casein comes into play.

After milk is separated to make casein and whey, micellarcasein clots into chunks that float on liquid whey. The same happens in your stomach with casein. This sounds strange and unfavorable, but it is exactly what you want. Because casein has a tendency to form gel-like structures, it will take several hours for it to be digested.

Why should you take it before going to bed? This quality protein is thought to give your body the necessary protein to repair and rebuild your muscles. Don’t confuse sleep with inactivity. Your muscle fibers are being damaged when you exercise. Your body repairs them to make them stronger, bigger and more ready for the next challenge. All of this happens while you sleep, but it can’t happen properly if there aren’t enough protein levels. Numerous studies have supported this approach, showing that casein can be absorbed even while you sleep and that it can also help with muscle recovery.

IdaPro Micellar Casein | Casein Protein Company | Idaho Milk Products

Additional Benefits

Casein is, however, about more than just the protein. Specifically, casein contains other compounds that have been shown to lower blood pressure and just generally have a calming effect on the brain. Consuming micellar casein before you go to bed can help you fall asleep faster and may improve your quality of sleep.

Taking It Before You Go to Bed Is a Good Idea

It is believed that if you take a few scoops of casein protein powder before bed, your body will get all the protein it requires to repair and rebuild your muscles. Don’t forget: Inactivity does not necessarily mean sleep. Your muscle fibers are being damaged when you exercise. Your body repairs them to make you stronger, bigger and more prepared for your next challenge. All this happens while you sleep, but it can’t be done correctly if there aren’t enough protein levels.

Numerous studies have supported this approach. They show that casein is not only absorbed during sleep but also helps to recover muscles. Additionally, consuming casein at night before sleep has been shown to positively influence next morning’s resting metabolic rate (RMR). Casein may support muscle growth Casein protein can be taken before bed to support muscle growth. One study showed that men were instructed to lift weights in the evening, and then were given protein. Half of the men received a casein-rich drink right before going to bed. All of them were then assessed.

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Health & Fitness

What Glasses Can Help with Better Vision?

The Fitness Advice That Can Help You Most

Have you noticed that it is harder for you to see texts in lighter shades?

You have difficulty seeing anything in lighter shades. Also, you have a hard time seeing in the fog or in low light. Most of us can not see clearly in fog or under low light. However, some of us can have contrast sensitivity and cause inconveniences in daily life without us even knowing.

Visual Contrast Sensitivity Test

You can go for a visual contrast sensitivity test and get your eyesight tested. The optician will show you a contrast sensitivity chart, and you have to read it out loud. The test is similar to the visual acuity test but with different shades of text.

The chart will have letters on them, with the shade getting lighter on each line. If you can read them all, you do not have contrast sensitivity. If you have an issue with recognising the letters on the chart, you will need to buy glasses online for it.

This test is not included in usual eye tests. Generally, the opticians do this test if they notice that your vision is impacted by the contrast of the light. Or you report the problem if you feel you have the sensitivity. This issue can also occur with 6/6 eyesight. You can have contrast sensitivity and have perfect vision too.

Symptoms of Contrast Sensitivity

  • Inability to see slight increments of light and darker shades
  • Difficulty while driving during the night or in the rain
  • Not able to see pedestrians on the side of the road in low light
  • Eyes get tired too soon when you are reading, watching television or working on a computer.
  • Difficulty seeing in the fog, low light
  • Inability to see the contrast between the objects and background
  • Difficulty walking down steps
  • Difficulty in pouring coffee into a dark mug

Why is it important?

Contrast Sensitivity mostly goes unnoticed. You can have perfect vision and contrast sensitivity. As long as you can see clearly without straining your eyes, you won’t notice having it. With contrast sensitivity, you are unable to see in lower light. You might not be able to distinguish between objects and the background.

Unclear vision while driving

This issue poses a problem when you are driving at night time. Your vision is crucial for driving. Any distraction can cause a mishap on the road. With contrast sensitivity, you might face issues with seeing things clearly in low light. You might have trouble seeing pedestrians or small animals on the roadside.

Loss of Spatial Awareness

This sensitivity also leads to loss of spatial awareness, mobility issues and can cause accidents. You can have an issue like not able to pour any drink into a darker shade mug. You cannot see the contrast of the colour, the depth of the mug, and you spill the drink. You can also face issues when climbing downstairs. Your sense of spatial awareness is lowered, causing you to miss a step.

Underlying eye conditions

Contrast sensitivity can be a symptom of many eye conditions and diseases. You can have sensitivity if you have cataracts, glaucoma, age-related macular degeneration, optic nerve degeneration or diabetic retinopathy. If you suffer from this sensitivity, you should schedule an eye test ASAP.

This sensitivity can also occur after getting Lasik surgery or any refractive surgery.`

Glasses Solution

For your sensitive eyes, you can get yellow-tinted glasses. These glasses improve your colour perception and help in seeing clearly. You can wear these glasses while driving at night time, daytime or during the rain. You will be able to see clearly and comfortably. Low-quality yellow-tinted glasses can distort your vision. Get glasses made with high quality for clear and comfortable vision.

Another option for it is anti-reflective glasses. These glasses block the glare and provide clear vision. You will have a clear vision, even in low light, with these cheap glasses online. Order these glasses from Specscart at affordable prices.

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Health & Fitness

What Is Bursitis?

The Fitness Advice That Can Help You Most

Bursa are fluid filled sacs that are located in the vicinity of the joints in the body. These sacs help to reduce friction between the joint and the muscles, bones and tendons adjacent to it. They thus play a pivotal role in the musculoskeletal system of the body, as they facilitate the movement of the joints.

The fluid inside of bursa is known as synovial fluid, which is produced by the synovial membrane that lines the sac. Bursitis occurs when the membrane over-produces the synovial fluid, causing the sac to swell. Bursa therefore increases several times in size in bursitis.

It then makes the joint movement difficult and painful, meriting a visit to the Orthopedic Surgeon in Lahore. Although there are around 150 bursa sacs in the body, usually, one joint is affected at a time.

Types of Bursitis

Bursas can become inflamed anywhere, but more common in certain joints. These include shoulders, elbows, ankles, hops, thighs, knees etc.

Causes of Bursitis

Bursitis results commonly from the repeated motion that is generally an occupational hazard, like bowling, or farming etc. As the joint has to perform that same motion every day, for long periods of time, it then has to take a lot of pressure from the movement.

It is also a result of being in position in which body has to endure a lot of strain. For example, constant kneeling causes the body to take a lot of pressure in the knees. Poor posture of siting and standing, both, increase risk factors for bursitis.

Similarly, not stretching properly prior to exercise can also cause this condition. At times, bursitis is a result on injury or infection as well.

Bursitis: Causes, Symptoms, Treatment & More | The Orthopedic Clinic

Aging also increases the risk of bursitis, as the joints lose out on the elasticity. Those already suffering from musculoskeletal issues like arthritis have a higher chance of bursitis as it may be that their condition enforces pressure on the bursa, leading to their inflammation.

Reactions to medication can also cause bursitis. Stress on the body and joints from other ailments like rheumatoid arthritis, gout, thyroid problems may very well be behind your bursitis as well.

Symptoms of Bursitis

In Bursitis, one experiences pain that aggravates with movement. Pain is not just contained to bursa, but the adjacent tissue might also hurt.

Moreover, it also causes tenderness in the region. This causes pain even when the person is sedentary. Swelling is also common in this condition, due to the inflammation of the sacs. In certain cases, bursitis also results in loss on movement as well, as the joints become stiff on account of the swelling.

If bursitis is followed by an infection, it is known as septic bursitis. It then leads to added symptoms including fever, redness in the region with inflammation. The area also feels hot to touch. Fatigue is also common in septic bursitis.

However, the symptoms may also vary as per the location of inflammation. If the bursa is underneath the skin, patient is more likely to experience visible swelling, redness, and warmth of the skin in the region. But when the bursa is located deeper into the tissue, then the visible signs of bursitis are less obvious.


Treatment of bursitis is possible at home for the milder cases. Patients should rest so that the joint is not further strained. Moreover, padding or using brace on the affected area also helps against the inflammation.

Similarly, icing the affected area reduces the inflammation, and thus also eases the pain as well. Elevation is another tip for curbing inflammation as it prevents blood flow to the region.

Over the counter painkillers are also useful in the case of bursitis. Those with anti-inflammatory properties do the dual purpose of controlling the inflammation and thus, the pain.

However, those with severe symptoms of bursitis might need medical intervention. Many patients are prescribed steroid injections by their Orthopedic Surgeon in Islamabad, for decreasing inflammation. In cases of septic bursitis, patients are also prescribed antibiotics as well. In certain cases, symptoms of bursitis also improve with physical therapy.

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Health & Fitness

Skin Care Advice Anyone Can Use

Skin Care Advice Anyone Can Use

Having great skin is one of the easiest ways to maintain an attractive appearance. If you have beautiful skin, you won’t need to wear make-up, and will have a healthy glow that appeals to others. That’s all well and good, but what do you do if you’re not blessed with perfect skin? This article will give you some tips to get your skin looking great.

Use a moisturizer or a sunblock with SPF if you are going outside in the summer. SPF helps to fortify your skin with a shield to protect you from the sun, so that your face does not get burnt. Reapply your SPF lotion if you happen to go swimming or if you are involved in any type of end and activity up sweating a lot.

For total body exfoliation, invest in a long-handled, natural bristle brush. Before you step into the bath or shower, brush your dry skin with vigorous, circular motions. In addition to leaving your skin feeling tingly and invigorated, dry brushing will also improve your circulation and slough away dead skin to create a glowing appearance.

Skin care is important and this is a fact that most people realized at an early age.

The best routine for most is to use a mild soap and lukewarm water combination twice a day and a clean face rag. Astringents and medication should only be used by those who require them due to acne or other skin problems.

Using a daily moisturizer with an SPF is necessary for everyone. Sun damage makes one’s skin age faster than it should, but it is easily avoidable. Before they start, using a daily SPF moisturizer solves problems.

Don’t skip out on drinking plenty of water. Fresh water keeps your skin properly hydrated. This will help fix any damage that was done to your skin by the sun or any other factors. This leads to healthier looking skin.

Another great way to keep your skin looking great is to prevent excessive sun contact by wearing protective clothing when you go outside. Protective clothing includes tightly woven long sleevehats and shirts, long pants and shoes. Your skin will look great for a much longer time if you prevent excessive sun contact.

Take care of the area below your knees for quality skin care. Since it takes a longer time for healing on your legs and below, it is important to make sure you are supplementing those areas. The worst thing you would want to happen, It’s for an area to be infected, which could cause serious damage.

Plenty of sleep is vital to any skin care routine. Sleep deprivation can cause eye wrinkles. Try sleeping at least eight hours each night for better skin and less stress.

People who have been heavy drinkers often look much older than they actually are. As well as reducing the amount of circulation in your face, this is because alcohol causes premature aging. This lack of circulation leads to dull, pale skin and fine wrinkles and lines. Stay away from heavy drinking to keep your skin looking younger, longer.

To make your skin care routine faster and easier, multitask. For example, you can use a facial cleanser and exfoliator during your shower instead of afterward in front of the sink. Also consider products that do more than one thing, such as exfoliating cleansers or moisturizers that also contain sunscreen.

Whether you’re prone to acne or have suffered sun damage, there are a multitude of ways that you can get better looking skin. The tips in this article will help you to take better care of your skin and help to improve it from the inside out. If you keep this advice in mind, you’ll have clear, beautiful skin, in no time.

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Health & Fitness

5 Guilt Free Dessert Recipes With The Goodness Of Protein Powder

The Fitness Advice That Can Help You Most

Whey protein has become one of the most popular fitness supplements. It is known for its amazing results and helps you gain lean muscle mass. But when you are on a fitness journey there are various factors that play an important role in helping you accomplish your fitness goals, and diet is one of the most important factors. If you don’t maintain a healthy diet, the effects will not be as beneficial as you may have thought.

Bringing 5 guilt free dessert recipes that are enriched with the goodness of whey protein powder to give you the balance of health and taste.

Peanut Butter Protein Cookies with Chocolate Chips

Why have those stores bought cookies full of unhealthy ingredients when you can make delicious peanut butter cookies with protein powder at home.


  • ½ cup peanut butter (creamy or chunky, whatever you like)
  • ¼ cup coconut sugar
  • ¼ tsp sea salt
  • 1 egg
  • 1 egg white
  • ½ tsp vanilla extract
  • ¼ tsp baking soda
  • ½ cup GNC Whey Protein Advanced (preferably vanilla variant)
  • 2 tbsp coconut flour
  • 3 tbsp chocolate chips


  • Preheat the oven to 350 degree F and line a baking sheet with parchment paper.
  • In a big bowl mix peanut butter, coconut sugar, sea salt, egg, egg white, and vanilla extract. Mix well until all ingredients are blended well. Add baking soda and mix well again.
  • To this mixture add in the protein powder, coconut flour, and chocolate chips. If you feel the mixture is too dry you can add a few drops of milk.
  • With a cookie scoop, scoop out the dough on the sheet and bake for 5 – 6 minutes or until the cookies are golden brown. Allow them to cool and enjoy!

Protein pudding

A simple recipe for when you get those cravings to eat chocolate! Enjoy this healthy protein chocolate pudding.


  • ¾ cup almond milk
  • 1 serving GNC whey protein chocolate flavor
  • 1 tbsp chia seeds
  • 2 tbsp chocolate chips
  • 1 tsp sea salt (optional)


  • Add all the ingredients to a blender jar and blend for 30 seconds.
  • Transfer it into a jar and set it in the refrigerator for 1 hour.
  • Top with chocolate chips and sea salt and enjoy!

Protein Brownie Bites

Bite sized brownies and that too with the goodness of protein powder, now that’s what we call a healthy dessert.


  • 1 cup pumpkin puree
  • ½ cup peanut/ almond butter
  • ¼ cup cocoa powder
  • 1 – 2 scoops protein powder
  • 1 serving liquid stevia


  • Preheat the oven at 180 C and line the muffin tray with muffin liners. Ensure muffin tin is greased well.
  • Mix all the ingredients – pumpkin puree, almond/ peanut butter, protein powder, cocoa powder, and stevia in a bowl and mix well.
  • Pour brownie mix in muffin moulds and tap lightly.
  • Bake for 12 – 15 minutes or until a skewer comes out clean.
  • Allow to cool for an hour and relish these yum protein bites

Protein Peanut Butter Cups

Try the amazing combination of chocolate and peanut butter in this easy and healthy recipe.


  • 1/3 cup peanut butter (smooth)
  • 1 scoop GNC whey protein (vanilla variant)
  • 1 ½ cup chocolate chips
  • 1 tbsp coconut oil


  • Place paper liners in a muffin tin and set it aside.
  • In s bowl mix the protein powder and peanut butter until you get a smooth mixture.
  • Put chocolate chips and coconut oil in a bowl and microwave it for 30 seconds or until the chocolate melts completely.
  • Place 1 tbsp chocolate in the paper cups and set it in the freezer for about an hour.
  • Place 2 tbsp peanut butter as another layer and top it off with a chocolate Allow it to set in the fridge and serve chilled.

Protein rich Banana Bread

Banana bread is one of the most loved desserts. Try this recipe of banana bread with protein powder and give your family a healthy delight.


  • 2 ½ cup almond flour
  • ½ cup vanilla whey protein powder
  • ¼ cup coconut sugar
  • 1 ½ tsp baking soda
  • A pinch of cinnamon
  • ½ tsp sea salt
  • 3 tbsp coconut oil
  • 2 eggs
  • 1 tbsp vanilla extract
  • 1 cup mashed banana


  • Preheat the oven to 180 degree C and line a bread tin with parchment
  • In a bowl mix together the protein powder, sugar, cinnamon, baking soda, and salt.
  • In a different bowl mix together the mashed bananas, oil, eggs, and vanilla extract.
  • Pour the dry ingredients to the wet ones and mix well until you get a smooth batter.
  • Pour the batter into the bread tin and bake for about 40 minutes or until golden brown.
  • Let it cool and devour!

You can buy complete range of GNC whey protein on the website –


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Health & Fitness

Why Struggle With Fitness When You Can Succeed

Why Struggle With Fitness When You Can Succeed

It seems like everyone is trying to exercise and get in shape, but it can be hard to know where to start. Instead of diving right in and risking injury, arm yourself with a good base of knowledge first. Follow the tips in this article, and you’ll be able to get the most out of your fitness routine.

When doing resistance training for fitness, choose a good weight that challenges you. The right weight will allow you to perform about ten to twelve repetitions of the exercise motion before you become too fatigued to do it again. Too heavy and you risk injury, too light and you won’t gain maximum benefit from your workout.

A great way to help you become fit is to invest in a gym membership. There are a lot of things you can do on your own, such as running, but it really doesn’t compare to all of the options you have at the gym. A gym membership is well worth the money.

Every time you do abdominal exercises, make sure to do back exercises as well. If you do so, you won’t have back pain–too many abdominal exercises can cause back pain and poor posture. Don’t focus on one body neglect and area other areas, make sure to have a balanced workout.

A great way to help you get fit is to start running. Compared to other exercises like the stationary bike or the elliptical, running tends to burn far more calories. You can run on a treadmill or on a track if you can find one. Avoid running on concrete though.

Exercising and staying in shape has many benefits, including beautiful skin. Staying physically fit, not only helps your body to look good, but it helps keep a clean, youthful complexion. Exercise calms the nerves, increases circulation and promotes a deeper, more revitalizing sleep, all of which helps your skin to look amazing.

Keeping a record of your fitness in a diary could be beneficial to your routine. Keep track of every workout you’ve done during the day, and be sure you keep track of any extra exercise as well. You can tell how far you have walked in a day if you use a pedometer throughout the day. By having a record of your daily exercises, you can track your progress.

Wear comfortable clothing when working out. Resist any temptation to dress for looks. It is important that the clothes you wear are comfortable and which you can freely exercise are. If you wear the proper clothes for you, you won’t be distracted from your fitness routine by concern over your appearance.

Although it is tempting, avoid strenuous exercise when you’re feeling under the weather. A rigorous workout inhibits the body from using its resources to effectively heal itself and stave off infection or illness. Too much exercise at this time forces the body to allocate its energy toward building muscles and increasing the body’s endurance levels.

Strength training is an important part of fitness. Participate in strength training whenever it’s possible. This training type positively affects general health and well being. It increases muscle, bone and ligament strength, while at the same time it increases the metabolism rate and positively modifies cardiac function. Include a professional trainer in designing your strength training.

Being physically fit and healthy is crucial to your quality of life, so it’s extremely important that you go about it the right way. Having a solid foundation of understanding of fitness is key to any exercise routine. Apply the knowledge you’ve learned from this article, and you’ll be on the road to better health.

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